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How Much Exercise Should Beginners Do? (Backed by Science!) to reduce risk of injuries while starting a workout program .

Are you new to fitness and wondering how much exercise you should be doing? As a sports surgeon, I want to help you start your fitness journey safely and sustainably. In this video, I break down the science-based recommendations on how beginners should train, based on research from ACSM, WHO, and leading sports medicine journals.

💡 Who is Considered a Beginner?

A beginner is someone who:
✅ Hasn’t exercised consistently for the past 6 months.
✅ Engages in low-intensity, irregular physical activity.
✅ Has never followed a structured workout program.
✅ May have low muscular strength or cardiovascular fitness.
✅ Is returning to exercise after a long break due to injury or other reasons.

🔹 How Much Should Beginners Exercise?

1️⃣ Aerobic Exercise:
✔️ 150 minutes of moderate-intensity cardio per week (30 min/day, 5 days a week).
✔️ Examples: Brisk walking, cycling, swimming, low-impact aerobics.

2️⃣ Strength Training:
✔️ 2 sessions per week focusing on major muscle groups.
✔️ Start with bodyweight exercises or light weights (1–3 kg), aiming for 8–12 reps for 1–2 sets.
✔️ Benefits: Prevents muscle loss, strengthens bones, and boosts metabolism (Journal of Strength & Conditioning Research).

3️⃣ Mobility & Flexibility:
✔️ 5–10 minutes per session for stretching or mobility work.
✔️ Dynamic stretches before workouts, static stretches after.
✔️ Improves joint health & reduces stiffness (American Journal of Sports Medicine).

🚨 Common Mistakes Beginners Should Avoid

❌ Doing too much, too soon → Leads to injuries & burnout.
❌ Skipping warm-ups & cool-downs → Increases injury risk.
❌ Ignoring strength training → Cardio alone won’t help build a strong, resilient body.

🔹 Follow the 10% Rule! Increase workout intensity or duration by no more than 10% per week to avoid overtraining and injuries.

📌 Key Takeaways

💪 Consistency over Intensity – Build the habit first.
📈 Progress, not perfection – Small improvements lead to long-term success.
⏳ Patience is key – Your body needs time to adapt.

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